How to Practice Yoga at Work
Yoga calms your mind while letting your body stretch and twist to increase blood flow and promote relaxation. Yoga can be performed at your desk at work. After hours of staring at a computer and sitting upright, focusing on yoga poses and meditation can provide a much-needed break.
- Work on breathing. Sit with both feet flat on the floor and the palms resting slightly above the knees. Close your eyes and take a deep breath in through the nose. Relax your jaw and move your tongue away from the roof of your mouth. Concentrate only on your breathing, and do not think about work. Do this for 10 deep breaths.
- Raise your arms above your head, palms facing each other. Continuing breathing deeply while pulling your shoulder blades down. With each deep breath cycle, attempt to pull the shoulders lower. Let go of any tension or stress you may be feeling from work. Stay here for five breaths.
- Stand up and raise your arms over your head. Slowly bend forward from the hips until your stomach is touching your thighs and your hands are touching the floor next to your feet. If necessary, bend your knees. Take one deep breath, and then flatten your back in a tabletop position. Your hands should remain on the floor next to your feet, but if you need more support, you can place your hands on your upper thighs. Stay with your back flat for one deep breath cycle. Round your back again with your stomach on your thighs and your hands on the floor next to your feet. Slowly come up from this position one vertebra at a time.
- End the yoga session with a brief meditation. Return to your chair and place your feet flat on the floor. Close your eyes and let your mind wander. Think about the rest of your workday and the tasks you need to complete. Continue deep breathing through your nose throughout your meditation. When you are ready, open your eyes and return to work.
- Consult a doctor before attempting yoga if you have lower back or shoulder pain. If any pose causes pain, discontinue the pose immediately.